Smart Slim Living
Where Wellness Meets Sustainable Weight Loss
Yoga Flow
Staff Pick
Hormone-Balancing Yoga for Weight Loss
About this workout
A carefully sequenced yoga flow targeting the three endocrine glands most responsible for hormonal weight gain in women over 35: the liver (oestrogen detox), the adrenals (cortisol regulation), and the thyroid (metabolic rate). Each pose has been chosen not just for flexibility but for its direct hormonal action. Twists compress and release the liver. Inversions stimulate the thyroid. Hip openers release stored tension from the adrenal-linked psoas muscle.
Hormone Science
The liver metabolises excess oestrogen. Twisting poses shown to increase bile flow by up to 20%, directly supporting oestrogen clearance and reducing oestrogen dominance symptoms.
What you'll gain
- Supports liver detoxification of excess oestrogen
- Lowers cortisol measurably — as effective as 10mg of ashwagandha per session
- Stimulates thyroid function through shoulder stands and fish pose
- Releases psoas tension — the muscle that holds chronic stress hormones
The workout
| Exercise | Sets | Reps / Time | Notes |
|---|---|---|---|
Cat-Cow Flow |
1 | 2 min | Slow and breath-linked, warms the spine |
Seated Spinal Twist |
2 | 90 sec each side | Compress deeply on exhale — liver activation |
Wide-Legged Forward Fold |
1 | 3 min | Gravity inversion, thyroid stimulation |
Supported Bridge |
3 | 60 sec | Block under sacrum, adrenal reset pose |
Reclined Butterfly |
1 | 4 min | Yin hold, deep hip release |
Shoulder Stand |
1 | 2 min | Full thyroid stimulation — skip if neck issues |
Legs-Up-The-Wall |
1 | 5 min | Lymphatic drainage, nervous system reset |
Savasana |
1 | 5 min | Non-negotiable — this is where the hormonal work integrates |
Pro tips
- Do this the day after any HIIT or strength session for cortisol recovery.
- Use a bolster or folded blanket under your hips in Reclined Butterfly if your hips are tight.
- The shoulder stand can be replaced with legs-up-the-wall if you have any neck sensitivity.
Pair this workout with
Today's nutrition tip
Start the day with golden turmeric lentil soup or kefir overnight oats. Phytoestrogens in kefir support oestrogen balance — especially powerful on your yoga recovery day.
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